WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 25.1.2024 Workout Warmup Workout

    3:00 Echo bike
    3:00 Bike Erg
    +
    Hang cleans
    Build to workout weight
    +
    2 rounds @ increasing pace
    300m Bike Erg
    1 Handstand walk ( 7,62m)
    8 Single leg squats, alt
    2 Hang cleans
    1:00 rest between rounds

  • Accessories (Advanced) Workout

    3-4 Rounds for quality

    - 30/30s Copenhagen plank
    - 20-30 Rotational WB throw
    - 10/10 KB Side bend

  • Functional Bodybuilding Workout

    A, Barbell Good Morning 5x5 (In 10-12 mins)
    -Build up to heavy 5 reps, then do 4 more sets with the same weight

    B, 3-4 sets:
    -Single Arm Front Rack Pendulum Lunges x 8 /side
    -Goblet Squat Get Up x 10
    @mod-heavy KB
    Rest 1-2 mins btw

    C, WOD: 4 Rounds for time
    -10 DB Deadlift
    -30 DU
    -10 DB Front Squat
    -30 DU
    -10 DB Hang Squat Clean
    Rest 1:00 btw
    *Use a load on the dumbbells that would allow you to get through the ten DL, CL, FS unbroken.
    *@2x light-mod DB
    TC: 12 mins

  • PT Group TI 1.10. klo 11 Workout

    LÄMMITTELY
    - nilkan ja päkijän lämmittelyt
    - Ylivienti vk
    - VK kanssa toim. askelkyykky
    - Istuen lonkankoukistajat
    - Kyljellään pakaran aktivoinnit
    - Kyljellään käden avaus vk
    - Selinmakuulla käden avaus yläviistoon vk

    VOIMA KIERTOHARJOITUS
    3 kierrosta, 45s./20s.
    1. Yhden jalan rdl oik.
    2. Yhden jalan rdl vas.
    3. Rengassoutu
    4. Bird dog vk oik.
    5. Bird dog vk vas.
    6. Pallon kanssa lantionnosto + polven koukistus

    Merkitse painoksi yhden jalan rdl painot

  • 25.1.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • 2.6.24 Perfo Workout

    5min flow
    20min lämppä

    3x
    30sek hops
    Rest 45sek
    30sek boxijumps with drop down
    Rest 1.15
    30sek ring rows
    Rest 1 min
    2 Max eccentric ring PU
    Rest 2min

    15min wod setup & lämppä

    Wod
    15min amrap
    In pairs
    Medball clean +squat
    T2b
    Medball reverse Lunge
    db floor bench

  • Muscle & Power, YV1 Strength

    Tempo Bench press (slow down, fast up) 4x8 reps

  • Conditioning Workout

    Every 3 mins x 10 sets

    30 double unders
    10 dumbbell thrusters@2x15/10 kg (use light dumbbells )
    15 double unders
    10 kipping pull ups / jumping pull up

    Rx+: 3-5 bar muscle ups instead of kipping pull ups

    Goal: at least 1 min rest each set

  • Main site Tuesday 240319 Workout

    For 10 rounds, complete as many reps as possible in 1 minute of

    • 2 wall walks
    • 4 deadlifts
    • Max wall-ball shots
    • Rest 1 minute between rounds.

  • 1.2.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min